Nutrition plays a decisive role in sports performance, directly influencing performance and muscle recovery. In this context, it is essential to highlight the importance of nutritional choices that promote energy, strength and resistance. Among the foods that stand out most in this scenario, eggs stand out as a complete and affordable option, widely recommended for those looking to take care of their health.

“The egg is a source of protein of high quality, composed of all essential amino acids, which guarantees a high nutritional value and bioavailability. Furthermore, it contains good fats, such as mono- and polyunsaturated fats, which provide energy. These characteristics make eggs a fundamental food for muscle recovery, especially after intense physical exercise”, explains Lúcia Endriukaite, nutritionist at Instituto Ovos Brasil.

Egg quantities for different athlete profiles

According to Lúcia Endriukaite, the ideal amount of eggs consumed daily depends on individual protein needs, which vary depending on the type of sport, training level and personal goals, such as gaining weight. muscle massweight maintenance or fat loss.

“Athletes, depending on the sport and level of activity, may need 1.5 to 3 grams of protein per kilogram of body weight per day. As each large egg contains around 6 to 7 grams of protein, consuming 2 to 3 eggs per day can contribute to a balanced and varied diet to achieve daily protein intake. It is important to remember that the yolk, rich in nutrients, should not be wasted”, he highlights.

The egg helps with energy and resistance in athletes

Choosing the right foods makes all the difference in sports performance. “A balanced diet, adjusted to the athlete’s needs, is crucial to increasing levels of energy and resistance”, says the nutritionist. According to her, the egg “contributes with essential nutrients, such as proteins, fats, fat-soluble vitamins, B vitamins and minerals such as iron, selenium and zinc, which are essential for maintaining energy, combating fatigue and ensuring good muscle function”.

Eggs do not increase bad cholesterol in the body

A balanced egg consumption does not harm health or cholesterol levels in the body. “For many years, eggs have been unfairly associated with increased cholesterol, but recent research shows that they have little impact on most people’s blood cholesterol levels. Furthermore, the yolk is rich in nutrients and must be consumed to take advantage of its benefits, including fat-soluble vitamins, minerals and carotenoids that help with health and performance”, explains the nutritionist.

Unbeatable value for money

When compared to others food or popular supplements in the sports diet, eggs stand out for being a practical, cheap and versatile option. “Although protein supplements can provide a more concentrated dose of protein, eggs offer a variety of nutrients that are easy to access and prepare, making them an excellent option for those looking for a healthy and affordable diet”, concludes Lúcia Endriukaite.

By João Pedro Costa